Overstriding in running occurs when a runner’s foot lands too far in front of their body’s center of mass, often with the leg extended and the knee relatively straight. This biomechanical pattern impacts performance and long-term running health. Addressing overstriding helps runners improve their form, prevent issues, and achieve a more fluid, less impactful running experience.
Understanding Overstriding
Overstriding is characterized by the foot making contact with the ground ahead of the hips, rather than directly underneath the body. When a runner overstrides, their shin angle at ground contact often points forward, and the knee may be nearly locked or fully extended. This extended leg position creates a “braking” effect with each step, slowing forward momentum. Runners might also notice an exaggerated heel strike.
This foot placement contrasts with an optimal running stride, where the foot lands closer to the body’s center of mass. An efficient stride involves a midfoot or forefoot landing, allowing the leg to act as a spring, absorbing impact and propelling the runner forward. The knee remains slightly bent at initial contact, facilitating shock absorption and a smoother transition through the stride.
The Detrimental Effects of Overstriding
Overstriding increases the impact forces transmitted through the runner’s body, leading to running injuries. When the foot lands too far in front, the ground reaction force is directed backward, creating a braking motion that places greater stress on joints and tissues. This elevated stress can lead to conditions such as shin splints, patellofemoral pain syndrome (runner’s knee), and iliotibial band (IT band) syndrome.
Beyond injury risk, overstriding wastes energy and diminishes running efficiency. Each time the foot lands ahead of the body, the braking force cancels out forward momentum, requiring more effort to maintain pace. This inefficient use of energy means the runner expends more oxygen and glycogen, leading to quicker fatigue and slower performance. Reducing this braking action allows for a smoother, more economical stride, conserving energy for longer or faster runs.
How to Identify Overstriding
Runners can employ several methods to determine if they are overstriding. One simple self-assessment involves listening to the sound of your footfall while running. An overstrider produces a louder “thudding” sound, which indicates a heavier impact, compared to the lighter, quicker patter of an efficient stride. This auditory cue suggests a forceful impact.
Another method is to observe where your foot lands relative to your hips during your stride. This can be done by having a friend record you running from the side, or by running past a reflective surface like a large window. If your foot lands with your leg extended in front of your body, you are overstriding. A sensation of “reaching” with your foot instead of a quick, light step may also indicate an overstride.
Effective Correction Strategies
Addressing overstriding involves increasing your running cadence, or the number of steps you take per minute. A higher cadence naturally encourages your foot to land closer to your body’s center of mass, reducing the tendency to overreach. Aiming for a cadence between 170 to 180 steps per minute is suggested for recreational runners. Using a metronome app or a running watch to track and gradually increase your steps per minute by 5-10% is a starting point.
Focusing on a midfoot strike directly under your body also helps correct overstriding. Instead of thinking about where your foot lands, concentrate on pulling your foot off the ground quickly after contact, as if running over hot coals. This quick turnover promotes a midfoot landing, which distributes impact forces more evenly across the foot and reduces the braking effect. Visualizing a light, quick step can help reinforce this pattern.
Incorporating a slight forward lean from the ankles, not the waist, supports an efficient stride and reduces overstriding. Leaning forward subtly allows gravity to assist in forward propulsion, making it easier for your feet to land beneath your center of mass. This lean should feel natural, with your body forming a straight line from head to ankles. Practicing drills like high-knee walks or short, quick strides helps retrain muscle memory for an efficient foot strike. Implement these changes gradually to allow your body to adapt and prevent new compensatory issues.